Tue 31st Dec 2019 at 10:00am by martin K
Run > Intervals
-
Time
46:09
-
Miles
3.99
-
Min/mi
11:34
-
Pacing
55%
-
WAVA
43.77
-
Cals
378
-
BPM
122
-
%MHR
69.6
-
B/mi
1410
-
Surface
Road
Notes & Comments
Split Summary
TC 400m x 4 reps
===
1) 1m - 11:42(11:45/m) 113/133bpm 91cal 5.11/6.88mph
2) 0.44m - 5:16(12:04/m) 115/127bpm 40cal 4.97/6.29mph
3) 0.06m - 48(13:43/m) 109/115bpm 4cal 4.37/6.46mph
4) 0.25m - 1:54(7:31/m) 142/152bpm 22cal 7.98/9.05mph
5) 0.06m - 1:04(18:52/m) 128/152bpm 10cal 3.18/8.04mph
6) 0.25m - 1:55(7:32/m) 145/155bpm 22cal 7.96/8.93mph
7) 0.05m - 59(20:36/m) 130/155bpm 10cal 2.91/8.07mph
8) 0.24m - 1:46(7:27/m) 146/157bpm 20cal 8.06/9.09mph
9) 0.05m - 1:03(19:48/m) 133/157bpm 11cal 3.03/8.08mph
10) 0.25m - 1:53(7:27/m) 147/158bpm 22cal 8.06/9.03mph
11) 0.05m - 1:02(22:14/m) 133/158bpm 10cal 2.7/7.36mph
12) 0.24m - 2:31(10:26/m) 130/136bpm 24cal 5.75/6.3mph
13) 0.01m - 17(21:34/m) 128/131bpm 2cal 2.78/5.03mph
14) 0.22m - 2:24(11:07/m) 128/134bpm 22cal 5.39/6.04mph
15) 0.03m - 41(22:19/m) 122/132bpm 5cal 2.69/4.88mph
16) 0.04m - 31(13:26/m) 118/121bpm 2cal 4.46/5.24mph
17) 0.02m - 21(19:06/m) 114/118bpm 1cal 3.14/3.84mph
18) 0.02m - 13(12:30/m) 110/111bpm 4.8/5.19mph
19) 0.28m - 4:14(15:11/m) 116/128bpm 22cal 3.95/6.13mph
20) 0.03m - 42(27:04/m) 112/119bpm 3cal 2.22/5.66mph
21) 0.42m - 4:53(11:43/m) 123/145bpm 35cal 5.12/7.02mph
11:42 5:16 48 1:54 1:04 1:55 59 1:46 1:03 1:53 1:02 2:31 17 2:24 41 31 21 13 4:14 42 4:53
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
1:28 |
1:28 +49
|
23:30 |
82 69-96 |
1928 |
| 0.13 |
2:06 |
38 |
10:03 |
106 98-111 |
1065 |
| 0.19 |
2:51 |
45 |
11:59 |
109 106-111 |
1305 |
| 0.25 |
3:35 |
44 |
11:43 |
100 94-105 |
1172 |
| 0.31 |
4:23 |
48 |
12:52 |
96 92-104 |
1235 |
| 0.38 |
5:12 |
49 |
12:58 |
113 107-121 |
1464 |
| 0.44 |
5:58 |
47 |
12:29 |
124 121-128 |
1547 |
| 0.50 |
7:14 |
1:16 +31
|
20:10 |
125 101-132 |
2521 |
| 0.56 |
8:10 |
56 +9
|
14:54 |
109 105-112 |
1624 |
| 0.63 |
8:56 |
46 |
12:18 |
116 107-121 |
1427 |
| 0.69 |
9:38 |
42 |
11:13 |
126 122-128 |
1414 |
| 0.75 |
10:13 |
35 |
9:19 |
126 125-127 |
1173 |
| 0.81 |
10:51 |
38 |
10:15 |
125 124-126 |
1281 |
| 0.88 |
11:34 |
42 |
11:16 |
118 116-123 |
1330 |
| 0.94 |
12:18 |
45 |
11:57 |
120 117-122 |
1434 |
| 1.00 |
13:14 |
55 |
14:42 |
115 109-122 |
1691 |
| 1.06 |
14:32 |
1:18 +6
|
20:52 |
102 92-111 |
2128 |
| 1.13 |
15:11 |
39 |
10:29 |
116 111-118 |
1216 |
| 1.19 |
15:50 |
39 |
10:27 |
120 118-124 |
1253 |
| 1.25 |
16:29 |
39 |
10:22 |
125 124-125 |
1296 |
| 1.31 |
17:09 |
40 |
10:43 |
125 124-127 |
1339 |
| 1.38 |
18:01 |
52 +9
|
13:46 |
117 113-125 |
1610 |
| 1.44 |
18:49 |
48 |
12:49 |
115 110-118 |
1475 |
| 1.50 |
19:33 |
44 |
11:42 |
111 106-116 |
1298 |
| 1.56 |
20:00 |
27 |
7:14 |
131 120-140 |
949 |
| 1.63 |
20:29 |
29 |
7:40 |
143 140-145 |
1095 |
| 1.69 |
20:58 |
29 |
7:40 |
149 147-150 |
1143 |
| 1.75 |
21:34 |
37 |
9:46 |
150 145-152 |
1464 |
| 1.81 |
22:30 |
56 |
15:00 |
123 111-143 |
1845 |
| 1.88 |
23:00 |
30 |
7:54 |
135 129-141 |
1067 |
| 1.94 |
23:29 |
29 |
7:41 |
146 141-150 |
1121 |
| 2.00 |
23:57 |
28 |
7:33 |
152 151-154 |
1147 |
| 2.06 |
24:34 |
37 |
9:54 |
153 146-155 |
1514 |
| 2.13 |
25:29 |
55 |
14:34 |
123 109-145 |
1791 |
| 2.19 |
25:57 |
28 |
7:32 |
139 132-145 |
1047 |
| 2.25 |
26:26 |
29 |
7:43 |
150 145-153 |
1156 |
| 2.31 |
26:55 |
29 |
7:42 |
155 154-156 |
1193 |
| 2.38 |
27:57 |
1:02 |
16:29 |
135 116-157 |
2225 |
| 2.44 |
28:28 |
32 |
8:26 |
125 115-138 |
1054 |
| 2.50 |
28:57 |
28 |
7:32 |
145 140-149 |
1092 |
| 2.56 |
29:25 |
28 |
7:34 |
152 150-154 |
1151 |
| 2.63 |
29:54 |
29 |
7:41 |
156 155-158 |
1198 |
| 2.69 |
31:01 |
1:07 |
17:48 |
138 115-158 |
2457 |
| 2.75 |
31:40 |
39 |
10:27 |
122 116-129 |
1274 |
| 2.81 |
32:18 |
38 |
10:10 |
132 130-133 |
1341 |
| 2.88 |
32:56 |
38 |
10:13 |
135 134-136 |
1380 |
| 2.94 |
33:46 |
50 |
13:14 |
130 126-132 |
1720 |
| 3.00 |
34:29 |
44 |
11:38 |
125 124-125 |
1454 |
| 3.06 |
35:10 |
41 |
10:51 |
127 126-129 |
1378 |
| 3.13 |
35:51 |
41 |
10:48 |
132 129-134 |
1426 |
| 3.19 |
36:54 |
1:03 |
16:49 |
126 114-133 |
2120 |
| 3.25 |
37:51 |
58 |
15:25 |
116 109-121 |
1788 |
| 3.31 |
40:43 |
2:52 +1:56
|
45:51 |
114 101-124 |
5226 |
| 3.38 |
41:50 |
1:07 |
17:51 |
120 109-128 |
2142 |
| 3.44 |
42:42 |
51 |
13:40 |
114 111-116 |
1558 |
| 3.50 |
43:42 |
1:01 |
16:11 |
116 111-121 |
1877 |
| 3.56 |
44:45 |
1:03 |
16:50 |
115 104-120 |
1936 |
| 3.63 |
45:31 |
46 |
12:16 |
106 102-114 |
1301 |
| 3.69 |
46:40 |
1:09 +32
|
18:25 |
107 103-115 |
1970 |
| 3.75 |
47:25 |
45 |
11:55 |
113 111-115 |
1346 |
| 3.81 |
48:29 |
1:04 +8
|
17:01 |
118 111-129 |
2009 |
| 3.88 |
49:13 |
44 |
11:45 |
137 131-141 |
1610 |
| 3.94 |
49:56 |
43 |
11:31 |
144 141-145 |
1658 |
| 3.99 |
50:28 |
32 |
10:54 |
144 142-145 |
1570 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:27 |
47.03% |
More |
| 800m |
4:19 |
8:42 |
47.88% |
More |
| 1km |
5:38 |
9:03 |
47.94% |
More |
| Mile |
9:22 |
9:22 |
48.89% |
More |
| 5k |
34:49 |
11:12 |
44.82% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:39 |
10:39 |
43.00 |
| 5km |
35:24 |
11:24 |
44.07 |
| 5M |
58:37 |
11:43 |
43.47 |
| 10km |
1:13:48 |
11:53 |
43.17 |
| 10M |
2:02:13 |
12:13 |
43.16 |
| Half |
2:42:43 |
12:25 |
42.60 |
| 20M |
4:14:49 |
12:44 |
43.10 |
| Mara |
5:39:16 |
12:57 |
43.17 |
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